Exercises for a fixed spine angle in the golf swing

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A common thread in the execution of an efficient golf swing is the ability to rotate around a fixed spine angle. The fixed spine angle is basically an imaginary axis by which the body rotates around during the execution of the golf swing. This imaginary axis is typically in alignment with the golfer's spine during all phases of the swing.

Bent knee march

A number of swing faults in the golf swing center around an inability by the golfer to maintain this "fixed spine angle" during the swing. Swing faults such as a flat shoulder plane, early extension, reverse spine angle, and an over the top move on the downswing demonstrate a change in postural positions of the body relative to the imaginary axis (i.e. fixed spine angle) by which the body is "suppose" to rotate around during the execution of a biomechanically efficient golf swing.

A component which at times is forgotten relative to the ability of the golfer to rotate around an axis during the golf swing is the body. In order to execute a biomechanically efficient golf swing where a golfer maintains a "fixed spine angle" requires certain levels of flexibility, mobility, segmental stability, strength, and power. This allows for the golfer to execute each phase of swing efficiently allowing for the proper swing path, maximum speed generation, timing, and squaring of the clubface to potentially occur.

This connection between the golf swing and body is often referred to as the "body-swing connection". This principle simply states implementation of an efficient golf swing requires certain physical components (i.e. flexibility, strength, power...) to be present in the body for efficient execution of the swing to occur. If the body is lacking in the required levels of flexibility, mobility, stability, strength, and power, the ability to execute an efficient golf swing where a fixed spine angle is maintained will potentially be limited; resulting in the development of swing faults and compensations to overcome these physical deficiencies negatively affecting the mechanics of the swing.

In order to understand what muscles require strength and what joints require mobility to execute an efficient golf swing we can turn our attention to the Mobility/Stability Pattern of Human Movement. This principle states in order to create efficient movement or athletic actions, the body must operate in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns or athletic actions will occur. Relative to the golf swing this principle indicates the ability to execute each phase of the golf swing, generate speed, and transfer this speed to the golf club will be impeded if dysfunction exists within the mobility/stability pattern of human movement.

A joint-by-joint review of the mobility/stability pattern of human movement indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to efficient human movement and the golf swing.

Taking the information from the Mobility/Stability Pattern of Human Movement we can see certain segments/joints of the body must be stable in order to execute an efficient golf swing. One segment which receives a great deal of attention which requires stability to execute the golf swing is the core.

The core is simply a reference to an anatomical area of the body comprised of all the skeletal, musculature, and neural structures from just above the knees to slightly below the hips. The core is a major contributor in the execution of the golf swing due to the large number of structures and muscles associated with the execution of the golf swing.

One such muscle group of the core commonly referred to as the "kings" of the golf swing is the glutes. The glutes are a major contributor in the golf swing as it relates to maintaining the proper postural positions in the swing (i.e. fixed spine angle), sequencing the downswing correctly, as well as generating power.

All too often the glutes are "weak" and function improperly as it relates to executing the golf swing causing an inability of the golfer to execute of biomechanically efficient golf swing where maximum speed is generated into the impact position.

The process by which the golfer can improve glute strength and functioning is through the implementation of golf fitness exercises. These types of golf exercise over time can improve the functioning and strength in the glutes thus allowing this muscle group to operate correctly as it pertains to the golf swing.

A very simple yet effective glute exercise is Bent Knee Marches (see photo above). Bent knee marches are a very effective exercise in getting the glutes to fire properly in the kinetic chain as well as increase strength in this muscle group.

To perform bent knee marches simply lie with your back flat on the floor, knees bent, and feet together. Point your toes upward by pressing the heels into the floor. Elevate your hips off the floor inline with your knees and shoulders.

Slowly lift the left heel off the floor maintaining a bend in the knee and hips elevated. Continue to lift the heel 3-4 inches off the floor, pause for one second, and return to the starting position of the exercise. Repeat the "lift' with the right heel, alternate back and forth for 10-15 repetitions. Remember to keep your hips in-line with the shoulders and knees throughout the entire exercise.

Keep in mind the ability to maintain a "fixed spine angle" in the golf swing does require certain physical characteristics in terms of flexibility, mobility, stability, strength, and power to be present in the kinetic chain of the body. If these physical components are limited or non-existant, the ability to execute an efficient golf swing will most likely be limited. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.